Crisp fall morning to swing on some pull up bars and play with cinder blocks before starting the day
All All MECA BackblastsNovember 11th, 2015
Warm up & then circle up
Small Arm Circles then Large Arm Circles, Reverse Arm Circles
Bend over and touch your toes and hold it
Side Straddle Hop- 12 in cadence
Wind Mills- 12 in cadence
Cotton Pickers- 12 in cadence
Carolina Dry Docks- 12 in cadence
Slow run to the corner of the lot near the picnic tables
Merkins- 10 single count followed by 10 dips at the picnic table
Wide Merkins- 10 single count followed by 10 dips at the picnic table
Diamond Merkins- 10 single count followed by 10 dips at the picnic table
Repeat and change to 15
*********Grab a cinder block and head over to the field*********
Head over to the field (Pair up with someone depending on how many folks we have)
**** You can alternate back and forth if you would like
Partner 1 (Pull Up Bars) Partner 2
10 Pull Ups 10 squats with sand bags or cinder blocks
10 Chin Ups 10 tire squats
10 High Knees 10 curls w/ sand bag taking it up to your chest and back down
After you have completed switch
*** REPEAT
Grap a cinder block
1. 10 arm curls with cinder blocks
2. 10 shoulder presses
3. 10 skull crushers with cinder blocks standing up
4. 10 chest presses with cinder blocks on your back
5. 10 cinder block push ups
***REPEAT, this time increase to 12, 15, 20, and then 25
Leg Exercises with cinder blocks
10 Air squats with cinder blocks at waist level
10 air squats with cinder blocks above your head
***Repeat with 15, and then 20
Mary
12 low dolly in cadence
12 low flutter in cadence
12 count in cadence LBC’s
12 count in cadence dying cockroach
12 in cadence dying cockroach
12 in cadence skirm
Finish with 15 merkins on your own
5 Comments on “Crisp fall morning to swing on some pull up bars and play with cinder blocks before starting the day”
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Thanks for the lead this morning. Hopefully everyone left sore and hurting all through there upper body. Those blocks start getting heavy after a few rounds. Take care, and I hope everyone has a great day and enjoys the rest of their week.
At least it dried up a bit…. Last Wednesday at Precinct they were extra heavy with the water they absorbed. That would’ve been killer today.
Also I just realized this is 2 Kemosabe Iron Fists in a row (with no IF last week) and I was late to both!
It is better to be there for 43.5 minutes instead of not at all. You could have laid in the bed and decided not to come. All you missed was arm circles forward/backward along with bending over and touching your toes. You managed to catch all of the good stuff.
Yep, feeling the beat down at work right now.
Wow kemosabe! Nice beatdown. Wish I could have partaken. Btw, can’t do all that in a gym. #f3.